No exercise will specifically target fat loss in your legs, or any other part of your body for that matter. But the good news is that losing weight overall will eventually lead to slimmed-down legs. Get the trim legs you want by regularly running or walking on the treadmill and managing your diet.

Step 1

Run on the treadmill for at least 75 minutes per week or walk for at least 150 minutes. According to the Centers for Disease Control and Prevention you may need to exceed these recommendations in order to lose weight.

Step 2

Track your calories burned using the calorie counting feature on your treadmill. Alternatively, you can calculate your net calories burned per mile running by multiplying your weight by 0.63 and you can calculate your net calories burned per mile walking by multiplying your weight by 0.30.

Step 3

Manage your diet to create a safe daily calorie deficit of 500 to 1,000 calories per day. For instance, if you burn 300 calories on the treadmill then you should reduce your diet by 200 calories to reach a deficit of 500 calories per day. Over a week, a 500-calorie deficit works out to about 1 pound of weight lost.